Understanding Pilates Knee Pain Relief Principles for Knee Injuries

Pilates knee pain relief principles can be used for a number of knee injuries such as Anterior Cruciate Ligament issues (ACL), meniscus tear, weak knee, and arthritis. There are six core Pilates principles. For maximum healing and benefit, each of these principles must be present while doing these knee exercises.

1. Centering
- Aligning your body and bringing focus to the centre, between your lower ribs and pubic bone. Active engagement of this centering brings immediate form and improved posture. It is like the foundation of a building. If the foundation is strong, the structure of the building will stand well.

2. Conscious Breathing
- Proper breathing technique helps to stabilize the trunk and releases neck tension. The continuous easy flow of breath makes it easier for the muscles to activate accordingly. When you inhale to prepare, you would exhale to extend or exert depending on the routines. In exhaling, the knee joint stays relaxed, as the muscles around it contract and activate to secure the knee joint. Pilates exercises like Eve's Lunge will be a good example. There is no pressure on the injured knee joint and yet it aids in improvement of strength.

3. Core Alignment
- It is important to understand alignment in relation to the knee. The centre of the knee cap should be kept in line with the fore foot. If you run an imaginary line from the centre of your knee cap, it should end at the spot where the second and third toe is. Exercise like foot positions on the pilates reformer would be highly recommended. Rotation of the knee joint both outward and inward should be discouraged when doing knee tracking work.

4. Control
- Learn how to limit movements by engaging the right muscles to control the movement. Knee extension work with loaded springs should be performed with active thigh muscles involved. It is very easy to straighten the knees and snap / lock. Muscle activation is usually absent when speed is involved. Tissue breakdown, injury, and pain can occur when movements are not limited and alignments are compromised.

5 Concentration
- Intense focus and awareness are critical to proper application. Usually a knee injury can be treated if the wrong movement is corrected. This allows the brain to be re-educated. The body also starts to learn the proper way to perform an exercise correctly. Chronic pain can disappear when your body understand this awareness technique.

6. Coordination
- Your body needs to know how to work in sync to perform each exercise. As your knee muscles and joints moves through a range of motion, with all of the above elements together, then you have achieved true coordination. Coordination is a learned art and cannot be forced.
By performing specific knee exercises that deal with your knee injury, and using Pilates specialized equipment like the Reformer or Wunda chair, pain and swelling can be managed. In time, you will have better control over your body.

When your muscles are weak, they are short and tight. Selected pilates knee exercises should start with stretching and lengthening to improve muscle tone and elasticity. As the muscles gain some length and flexibility is improved, knee strengthening exercises can be gradually introduced. This result is flexible strength.

Pilates for knee pain relief must be performed with healing and wellness as the focus. It is different from a weight loss or a fitness program. Pilates instructors who are well trained in the aspect of rehabilitation, will know how to plan your routines. As the knee improves and knee pain is no longer a factor, other Pilates exercises can be introduced. This helps to achieve a total body conditioning program that fits into a healthy lifestyle. This not only prevents any relapse, it also allows the knee to be strong and healthy.

Keep the principles in mind to prevent unintentional abuse on your body. You will be less likely to do things that are not meant to be, like pushing yourself to the point of pain or exhaustion. To be in tune with your body means listening and being aware of what it is telling you. This is a critical factor in staying healthy and being injury free. Pilates is a natural, non-invasive treatment for knee pain injury and is an effective healing method for the simple reason that it works!